# Active Rest

You'll ease tension, restore range of motion, and feel refreshed — gentle movement to keep your body loose and ready for what's ahead.

## Joint Circles

- 1 × 10 Neck Movement (Three-Plane) _(Slow, controlled movement in all three planes)_
- 1 × 10 Shoulder Shrug (Circular) _(Full circles, forward and back)_
- 1 × 10 Arm Circle _(Big, smooth circles each direction)_
- 1 × 10 Hip Circle _(Draw large circles, both directions)_
- 1 × 10 Ankle Circle _(Slow circles each direction)_

## Dynamic Flow

- 1 × 10 Cat-Cow _(Breathe in on cow, out on cat)_
- 1 × 8 World's Greatest Stretch _(Each side)_
- 1 × 10 Leg Swing (Front & Side) _(Each side — controlled swing)_
- 1 × 8 Inchworm _(Walk hands out slowly)_
- 1 × 8 Hip CARS _(Each side — full range of motion)_
- 1 × 10 Torso Twist _(Rotate through full range each side)_

## Static Holds

- 1 × 40s Kneeling Hip Flexor Stretch _(Each side — sink hips forward gently)_
- 1 × 40s Half Pigeon _(Each side — relax hips toward floor)_
- 1 × 40s Lying Crossover Stretch _(Each side — keep shoulders flat)_
- 1 × 40s Pike Stretch _(Soften knees slightly if hamstrings are tight)_
- 1 × 40s Shoulder Stretch (Cross-Body) _(Each side — keep elbow at shoulder height)_
- 1 × 40s Calf Stretch _(Each side — press heel into wall or step)_
- 1 × 45s Child's Pose _(Let the breath slow down naturally)_
- 1 × 60s Savasana _(Close your eyes and breathe deeply)_